Hey Old Cityzens!

I hope you had a great weekend, especially the Irish and Irish-identified members partaking in some holiday cheer these last few days. Time to get back at it!

We’ve got ONE MORE WEEK of the CrossFit Open. For those participating, be sure to get in your scores before 8pm on Monday. Be sure to come out Friday night to cheer on your fellow Old Cityzens tackling the last of the 5 workouts. What an Open it has been so far with some many firsts from our athletes!

Even though the Open ends this week, the competition is just getting started with a lot of our members participating in upcoming meets and competitions. We have our fearsome foursome participating in the Mid-Atlantic CrossFit Challenge April 12-14 at the DC Armory with our members competing Saturday and Sunday. See link for tickets!

There’s the District Open powerlifting meet April 27th that Sacha is participating in. Registration closes Sunday — TODAY!! It’s a great meet for beginners, and it’s local, which is a bonus!

Girls Gone Rx – May 4th. I believe we have a couple teams already signed up, and a few ladies looking to form a team. What a great way to follow up the Open by putting your fitness to test on a bigger stage. Check out the Facebook community page for other singles looking to form a team.

We’ll be posting some more competitions in the next few months – CrossFit, powerlifting, Olympic lifting, and even running (eek!). Again, this is a great way to get outside of the gym and put your fitness to the test.. AND HAVE FUN!!

Speaking of having fun, let’s see what’s coming up this week..

Monday – High rep back squats and some medicine ball fun.

Tuesday – Long day, bring your jump rope. And hopefully you aren’t tired of power snatches.

Wednesday – A little EMOM work of pressing and pulling. Have you missed doing Devil Presses? I hope not.

Thursday – Heavy deadlifts followed by a deadlift descending ladder workout. It’s a fast couplet.

Friday – CrossFit Open Workout 19.5 — announced Thursday at 8PM.

– Another long day, and we’ve got some max rep clean and jerks, working on barbell cycling.

Sunday – Open gym + Gainz club + HeroWOD + Yoga

Let’s have another great week!